Dynamic Stretching Exercises

The following are examples of dynamic stretching and mobility exercises, which could form part of the warm up program in a training session. The dynamic exercises you incorporate into your warm up program should be appropriate to the movements you would experience in your sport/event. In all the exercises breathe easily whilst performing them.

Current research work detailed in Medicine & Science in Sport and Exercise 33(3), pp354-358 and Journal of Strength and Conditioning Research, vol 15 (1): 98-101 suggests that the use of dynamic stretches - slow controlled movements through the full range of motion - are the most appropriate exercises for the warm up. By contrast, static stretches are more appropriate for the cool down.

The Exercises

Joint Rotations

From a standing position with your arms hanging loosely at you sides, flex, extend, and rotate each of the following joints:

Fingers
Wrist
Elbows
Shoulders
Neck
Trunk and shoulder blades
Hips
Knees
Ankles
Feet and toes

Neck Mobility

Flexion/Extension - Tuck your chin into your chest, and then lift your chin upward as far as possible. 6 to 10 repetitions
Lateral Flexion - lower your left ear toward your left shoulder and then your right ear to your right shoulder. 6 to 10 repetitions
Rotation - Turn your chin laterally toward your left shoulder and then rotate it toward your right shoulder. 6 to 10 repetitions

Shoulder Circles

Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
Raise your right shoulder towards your right ear, take it backwards, down and then up again to the ear in a smooth action
Repeat with the other shoulder

Arm Swings

Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
Keep the back straight at all times
Overhead/Down and back - Swing both arms continuously to an overhead position and then forward, down, and backwards. 6 to 10 repetitions
Side/Front Crossover - Swing both arms out to your sides and then cross them in front of your chest. 6 to 10 repetitions

Side Bends

Stand tall with good posture, feet slightly wider than shoulder-width apart, knees slightly bent, hands resting on hips
Lift your trunk up and away from your hips and bend smoothly first to one side, then the other, avoiding the tendency to lean either forwards or backwards
Repeat the whole sequence sixteen times with a slow rhythm, breathing out as you bend to the side, and in as you return to the centre

Hip circles and twists

Circles - With your hands on your hips and feet spread wider than your shoulders, make circles with your hips in a clockwise direction for 10 to 12 repetitions. Then repeat in a counter clockwise direction
Twists - Extend your arms out to your sides, and twist your torso and hips to the left, shifting your weight on to the left foot. Then twist your torso to the right while shifting your weight to the right foot. 10 to 12 reps on each side

Half Squat

Stand tall with good posture holding your hands out in front of you for balance
Now bend at the knees until your thighs are parallel with the floor
Keep your back long throughout the movement, and look straight ahead
Make sure that your knees always point in the same direction as your toes
Once at your lowest point, fully straighten your legs to return to your starting position
Repeat the exercise sixteen times with a smooth, controlled rhythm
Breath in as you descend, and out as you rise

Leg Swings

Flexion/Extension- Stand sideways onto the wall
Weight on your left leg and your right hand on the wall for balance
Swing your right leg forward and backward
10 to 12 repetitions on each leg

Cross-Body flexion/Abduction - Leaning slightly forward with both hands on a wall and your weight on your left leg, swing your right leg to the left in front of your body, pointing your toes upwards as your foot reaches its furthest point of motion
Then swing the right leg back to the right as far as comfortable, again pointing your toes up as your foot reaches its final point of movement
10 to 12 repetitions on each leg

Lunges

Standing tall both feet together (starting position)
Keeping the back straight lunge forward with the right leg approx 1 to 1½ metre
The right thigh should be parallel with the ground and the right lower leg vertical
Spring back to the starting position
Repeat with the left leg
12 to 16 repetitions on each leg

Ankle Bounce

Double leg bounce - Leaning forward with your hands on the wall and your weight on your toes, raise and lower both heels rapidly (bounce)
Each time, lift your heels one to two inches from the ground while maintaining ground contact with the ball of your feet
12 to 16 repetitions

Single leg bounce - leaning forward with your hands on a wall and all your weight on your left foot, raise the right knee forward while pushing the left heel towards the ground
Then lower the right foot to the floor while raising the left heel one or two inches
Repeat in a rapid, bouncy fashion
12 to 16 repetitions on each leg

The Stretching Handbook

Here is a simple, effective, and fool-proof way to do away with stiff, aching muscles & joints with just a few easy stretches.

The Stretching Handbook is one of the only books available on the market today to contain photographs (not diagrams, cartoons or illustrations) of over 100 unique, individual stretches. Each stretch targets a specific muscle group, and comes with clear, high quality photographs, as well as a step-by-step description of exactly how the stretch is performed.

Select this link to order your copy of The Stretching Handbook.

The Stretching DVD

The Stretching DVD contains crucial stretching information like the benefits of flexibility, the rules for safe stretching, and how to stretch properly. Plus, complete visual, step-by-step demonstrations of more than 40 different stretching exercises!

Select this link to order your copy of The Stretching DVD.

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

Associated Books

The following books provide more information related to this topic:

Mobility Training, N. Brook, ISBN 0 85134 079 2
Strength and Conditioning for Games Players, C. Brewer, ISBN 1 902523 85 7
Circuit Training for all sports, M. Scholich, ISBN 0 920905 04 8
Medicine Ball Training, Z. Tenke et al., ISBN 0 92095 40 4
Strength Conditioning with Medicine Balls, M. Jones, ISBN 0 851 34097 0
Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
Sport and PE, K Wesson et al., ISBN 0 340 683821
PE for you, J. Honeybourne, ISBN 0 7487 3277 2